Mattu Harive Soppu - Red, 450 g to 500 g

Mattu Harive Soppu - Red, 450 g to 500 gMattu Harive Soppu (Red Amaranth Leaves) Overview Mattu Harive Soppu, also known as red amaranth leaves, is a leafy green vegetable commonly used in South Indian cuisine. It has vibrant red and green leaves that add a splash of color to dishes. These leaves are not only flavorful but also packed with essential nutrients, making them a great addition to a healthy diet. Health Benefits of Mattu Harive Soppu Rich in Nutrients: Mattu Harive Soppu is a

Mattu Harive Soppu (Red Amaranth Leaves) Overview

Mattu Harive Soppu, also known as red amaranth leaves, is a leafy green vegetable commonly used in South Indian cuisine. It has vibrant red and green leaves that add a splash of color to dishes. These leaves are not only flavorful but also packed with essential nutrients, making them a great addition to a healthy diet.

Health Benefits of Mattu Harive Soppu

1. Rich in Nutrients: Mattu Harive Soppu is a good source of vitamins A, C, and K, as well as folate, iron, and calcium.
2. Antioxidant Properties: The leaves contain antioxidants that help protect the body from oxidative stress and inflammation.
3. Digestive Health: The high fiber content promotes healthy digestion and can aid in preventing constipation.
4. Bone Health: Rich in calcium and vitamin K, it contributes to strong bones and may help in preventing osteoporosis.
5. Weight Management: Low in calories but high in fiber, it can help promote satiety and manage weight effectively.

How to Eat Mattu Harive Soppu

Mattu Harive Soppu can be enjoyed in various ways:

• Stir-fried: Sautéed with spices for a quick side dish.
• In Curries: Added to curries or gravies for flavor and nutrition. 
• As a Salad: Fresh leaves can be used in salads.
• Stuffed: Used as a stuffing in parathas or rolls.
• In Soups: Incorporated into soups for added nutrition.

Nutritional Value (per 100 grams)

• Calories: 23
• Protein: 2.5 g
• Carbohydrates: 4.0 g
• Dietary Fiber: 2.3 g
• Fat: 0.5 g
• Vitamin A: 95% of the Daily Value (DV)
• Vitamin C: 64% of the DV
• Calcium: 18% of the DV
• Iron: 12% of the DV

Indian Recipes with Mattu Harive Soppu

1. Mattu Harive Soppu Palya (Stir-Fried Amaranth Leaves)

Ingredients:

• Mattu Harive Soppu: 250 grams (washed and chopped)
• Onion: 1 (chopped)
• Green Chili: 1 (slit)
• Mustard Seeds: 1 teaspoon
• Urad Dal: 1 teaspoon
• Turmeric Powder: 1/2 teaspoon
• Salt: to taste
• Oil: 2 tablespoons

Instructions:

1. Heat oil in a pan; add mustard seeds and let them splutter.
2. Add urad dal, chopped onion, and green chili. Sauté until the onion is golden.
3. Add turmeric powder and chopped Mattu Harive Soppu; mix well.
4. Cover and cook for 5-7 minutes, stirring occasionally. Serve hot with rice or chapati.

2. Mattu Harive Soppu Soup

Ingredients:

• Mattu Harive Soppu: 200 grams (washed)
• Onion: 1 (chopped)
• Garlic: 2 cloves (minced)
• Vegetable Broth: 4 cups
• Olive Oil: 1 tablespoon
• Salt and Pepper: to taste

Instructions:

1. Heat olive oil in a pot; add chopped onion and minced garlic. Sauté until soft.
2. Add the washed Mattu Harive Soppu and vegetable broth; bring to a boil.
3. Simmer for 15-20 minutes. Blend until smooth, and season with salt and pepper. Serve warm.

3. Mattu Harive Soppu Rice

Ingredients:

• Cooked Rice: 2 cups
• Mattu Harive Soppu: 150 grams (chopped)
• Onion: 1 (chopped)
• Green Chili: 1 (slit)
• Ginger-Garlic Paste: 1 teaspoon
• Turmeric Powder: 1/2 teaspoon
• Salt: to taste
• Oil: 2 tablespoons

Instructions:

1. Heat oil in a pan; add chopped onion, green chili, and ginger-garlic paste. Sauté until golden.
2. Add chopped Mattu Harive Soppu, turmeric powder, and salt. Cook until the leaves wilt.
3. Mix in the cooked rice; stir well and cook for another 2-3 minutes. Serve hot.

4. Stuffed Mattu Harive Soppu Paratha

Ingredients:

• Whole Wheat Flour: 2 cups
• Mattu Harive Soppu: 200 grams (chopped and sautéed)
• Onion: 1 (finely chopped)
• Green Chili: 1 (finely chopped)
• Salt: to taste
• Water: as needed
• Oil: for cooking

Instructions:

1. In a bowl, mix wheat flour, salt, and enough water to make a soft dough. Let it rest for 20 minutes.
2. In another bowl, mix chopped sautéed Mattu Harive Soppu, onion, and green chili.
3. Divide the dough into balls, roll out each ball, place the filling inside, and fold to seal.
4. Roll out the stuffed dough ball into a paratha. Cook on a hot griddle with oil until golden on both sides. Serve with yogurt.

5. Mattu Harive Soppu Dal

Ingredients:

• Toor Dal (Split Pigeon Peas): 1 cup
• Mattu Harive Soppu: 200 grams (washed and chopped)
• Onion: 1 (chopped)
• Tomato: 1 (chopped)
• Turmeric Powder: 1/2 teaspoon
• Salt: to taste
• Mustard Seeds: 1 teaspoon
• Oil: 2 tablespoons
• Water: 3 cups

Instructions:

1. Cook toor dal with turmeric powder and water until soft.
2. Heat oil in a pan; add mustard seeds, then chopped onion. Sauté until golden.
3. Add chopped tomato and cook until soft, then add Mattu Harive Soppu and salt. Cook until the leaves wilt.
4. Combine with the cooked dal and simmer for 5 minutes. Serve with rice.

Non-Indian Recipes with Mattu Harive Soppu

1. Amaranth Leaf Salad

Ingredients:

• Mattu Harive Soppu: 200 grams (washed)
• Cherry Tomatoes: 1 cup (halved)
• Cucumber: 1 (diced)
• Olive Oil: 2 tablespoons
• Lemon Juice: 1 tablespoon
• Salt and Pepper: to taste

Instructions:

1. In a bowl, combine washed Mattu Harive Soppu, cherry tomatoes, and cucumber.
2. Drizzle with olive oil and lemon juice. Season with salt and pepper.
3. Toss well and serve chilled.

2. Amaranth Leaf Smoothie

Ingredients:

• Mattu Harive Soppu: 100 grams (washed)
• Banana: 1 (peeled)
• Yogurt: 1 cup
• Honey: 1 tablespoon
• Water: 1/2 cup

Instructions:

1. In a blender, combine washed Mattu Harive Soppu, banana, yogurt, honey, and water.
2. Blend until smooth. Serve immediately.

3. Amaranth Leaf Frittata

Ingredients:

• Mattu Harive Soppu: 150 grams (chopped)
• Eggs: 4
• Onion: 1 (chopped)
• Feta Cheese: 1/2 cup (crumbled)
• Olive Oil: 1 tablespoon
• Salt and Pepper: to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in an oven-safe skillet; add chopped onion and sauté until soft.
3. Add chopped Mattu Harive Soppu and cook until wilted.
4. Whisk eggs with salt and pepper; pour over the sautéed vegetables. Sprinkle with feta cheese.
5. Cook on the stove for 2-3 minutes, then transfer to the oven for 15 minutes or until set. Serve warm.

4. Amaranth Leaf Quiche

Ingredients:

• Mattu Harive Soppu: 200 grams (washed and chopped)
• Pie Crust: 1 (store-bought or homemade)
• Eggs: 3
• Milk: 1 cup
• Cheese: 1 cup (shredded)
• Salt and Pepper: to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, whisk together eggs, milk, salt, and pepper.
3. Spread the chopped Mattu Harive Soppu in the pie crust, then pour the egg mixture over it. Top with shredded cheese.
4. Bake for 30-35 minutes or until set. Serve warm or cold.

5. Amaranth Leaf Stir-Fry with Tofu

Ingredients:

• Mattu Harive Soppu: 200 grams (washed and chopped)
• Firm Tofu: 200 grams (cubed)
• Soy Sauce: 2 tablespoons
• Garlic: 2 cloves (minced)
• Olive Oil: 1 tablespoon
• Sesame Seeds: 1 tablespoon (optional)

Instructions:

1. Heat olive oil in a pan; add cubed tofu and fry until golden. Remove and set aside.
2. In the same pan, add minced garlic and sauté until fragrant.
3. Add chopped Mattu Harive Soppu and soy sauce; stir-fry until the leaves are wilted.
4. Add the fried tofu back to the pan, toss to combine, and serve warm, garnished with sesame seeds.

Mattu Harive Soppu is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!